KNOWLEDGE

Total Transformation in 30 Minutes: Day 2 - Lower Body Workout

January 29, 2015

This is one out of five 30-minute workout plans for the second day of the week created by Adam Friedman, a Gold's Gym Fitness Institute expert and celebrity trainer, that will help you maximize your exercise time and increase your strength and stamina. Make sure to read THIS first for more info on this program before starting your workout!

DAY 2: LOWER BODY

FIRE HYDRANT. Start on all fours, with your back straight. Lift your right knee out to the side, keeping your knee bent. Lift until the knee is parallel to the hip, then slowly lower it back down. Repeat on the left side. To increase difficulty, wear ankle weights.

BRIDGE. Lie on your back, with arms comfortably at your sides and knees bent. Press your heels into the floor and raise your hips, shifting pressure to the upper shoulder. No pressure should be felt in the neck or back. Hold for 30 seconds. For advanced-level positions, try touching your fingertips to the back of your shoes or clasping your hands behind your back and drawing your shoulder blades together. For added difficulty, place a Pilates ring between your knees and squeeze your legs to hold it in place.

Do one set of fire hydrants and bridges, then do a minute of active recovery.

DUMBBELL DEAD LIFT. Stand with feet shoulder-width apart, keeping a dumbbell on the floor between your legs. Choose a dumbbell weight that is challenging but doable. Squat down and lift the dumbbell off the floor with both hands. Move from the squat position to a standing position, then return to the squat and touch the dumbbell to the floor.

Do one set of dumbbell dead lifts, then do a minute of active recovery.

LEG PRESS MACHINE. Sit on a leg press machine with feet hip-width apart. Set the weight on a challenging yet doable resistance. Bend your knees 90 degrees, keeping your feet flat against the foot plate. Extend your legs until they are straight but not locked. Slowly return to the starting position.

Do one set on the leg press machine, then do a minute of active recovery.

SPLIT SQUAT. Stand with feet together, hands on your hips or down at your sides. Step back with one foot, landing on the ball of your foot. Bend the back knee until it almost or barely touches the floor. Stand back up.

Do one set of split squats, then do a minute of active recovery.

LEG CURL MACHINE. Set the machine to a challenging but doable weight. Lying stomach down on the bench part of the machine, hook your ankles behind the padded leg rests. Draw your ankles toward your buttocks until your legs form a 90-degree angle. Slowly return to the starting position.

Do one set on the leg curl machine, then do a minute of active recovery.

STANDING CABLE ROTATION (CABLE WOOD CHOP). Put a cable on the high position. Stand sideways with your right shoulder close to the machine so that you can pull the cable down and across your body. Grab the cable with both hands. Your left hand should be on top, and your right hand should be on the bottom. Keeping your arms straight, pull the cable down toward the outside of your left leg. Switch sides and repeat.

Do one set of cable wood chops, then do a minute of active recovery.

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.